WOD – Tue, Aug 6

August 6, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31×1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

2 Sets, With working loads

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: 115/75lb, 52/34kg
Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

[Double DT: Levels] (Time)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: Choice

—-

Masters 55+:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dual Dumbbells for Movements @ 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

4 Sets

10 Strict Press @ ~55% of 1RM

5/5 Single Arm Bent Over Dumbbell Rows, Heavy

-then-

4 Sets

8/8 Dumbbell Tricep Kickbacks , Light Load

10 Dumbbell Pull-Overs Moderate Load